GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 shoulder bridges, 10 single leg DL each side, DL prep

Strength

Deadlift 4×3 (above 80%), 1×8 (80% of heaviest 3)

Deadlift

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 8 OHS (95/65) (rx+ 115/80), 8 pullups (rx+ C2B)

Cooldown

smash lats, outer hip stretch, pigeon